Pulls felt great, nice pr’s. Top set is technically ~840 with actual plate weight.
Conventional Rack Deadlift (bar @ mid-knee, stiff bar):
135×10
225×5
315×3
405×3
495×2
585×1
675×1
765×1
785×1 (PR)
815×1 (PR)
735×3
RDLs:
325×5
375×5
425×6
45-degree Hypers (weight btn):
+25×10
+45×10
+45×10
+45×10
+45×12
Lying Hamstring Curls:
80×10
80×10
80×10
80×10
80×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Floor presses were pretty awkward, not having done them in a long, long time. Felt decent though.
Floor Press:
45×20
45×20
135×5
165×3
195×1
225×1
255×1
285×1
315×1
285×2
Flat DB Flyes:
25×12-12-12-12-12
BB Rows:
225×5
275×5
325×6
275×6
225×12
Lying Tricep Extensions:
25×20-20-20-20-20
Seated DB Side Laterals:
15×20-20-20-20-20
Band Pull-Aparts:
×25-25-25
Duration: 42 minutes
Fast pulls.
Conventional Deadlift (70%, 15-20s rests):
135×10
225×3
315×2
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×1
430×2
Bulgarian Split Squat:
bw ×10
45×10
90×10
135×10
Seated Leg Extension:
100×15+10s hold
130×15+10s hold
160×15+10s hold
200×15+10s hold
Weighted Decline Situps (weight behind head) * Decline Broomstick Twists:
+25×10*10
+25×10*10
+25×10
Band Pull-Aparts:
×25-25-25
Duration: 33 minutes
No elbow issues at all. Fast and easy.
Bench Press:
45×20
135×5
155×3
180×3
180×3
180×3
180×3
180×3
180×3
180×3
180×3
Seated Shoulder Press Machine:
70×10
85×10
100×10
115×10
Seated Tricep Pushdown Machine:
100×25-25-25
Hanging Scapular Retractions:
×10
×10
×10
×10
×10
Hammer Curls:
50s ×12
70s ×10
90s-50s ×8-30s ×12
Band Pull-Aparts:
×25-25-25
Duration: 32 minutes
Real solid deadlifts this week – taking last week off helped for sure. Definitely had more left in me.
Deficit Conventional Deadlift (standing on 3.25″ bumper plates):
135×10
225×5
315×3
405×2
495×1
530×1 (PR)
535×1 (PR)
480×3
SLDLs:
340×5
360×5
390×6
45-degree Hypers:
+60×10
+60×10
+60×10
Lying Hamstring Curls:
75×10
85×10
85×10
85×10
85×10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Took 5 months to get back to these, but no elbow issues so far. Didn’t push too hard, but all reps were easy.
CG Bench Press:
45×20
95×5
145×5
175×2
205×1
235×1
265×1
295×1
265×3
Incline DB Bench:
30×12-12-12-12-12
BB Rows (wide-grip, super strict):
135×12
185×10
235×10
255×8
275×6
Rope Pushdowns:
40×20-20-20-20-20
KB Side Laterals (kb held straight out):
15×20
20×15
20×15
Band Pull-Aparts:
×25-25-25
Duration: 41 minutes
Just a quick upper deload.
CG Pulldowns:
100×12-12-12
Wide-grip Pulldowns (neutral grip):
100×12-12-12
Seated Cable Row:
100×12-12-12
DB Shrugs:
50×50
KB Side Laterals * KB Rear Laterals:
10×12*12-12*12-12*12
Military Press:
45×25-25
Bench Press:
45×20-135-155-175×10
Incline Bench Press:
45×20-135-155-175×10
Seated Pec Flye Machine:
50×12-12-12
DB Curls * Hammer Curls:
20×12*12-12*12
WG BB Curls * CG BB Curls:
45×12*12-12*12
Bicep Curl Machine * Reverse-grip Bicep Curl Machine:
30×12*12-12*12
V-bar Pushdown:
40×12-12-12
OH EZ Extensions:
25×12-12-12
Single-arm Cable Extensions:
20×12-12-12
Seated Tricep Pushdown Machine:
40×12-12-12
Duration: 35 minutes
Solid de work. Slightly reduced volume today; deloaded assistance.
Conventional Deadlift (65%):
135×10
225×3
315×2
405×2
405×2
405×2
405×2
405×2
405×2
Squat (high bar):
135×10
225×2
225×2
225×2
225×2
225×2
225×2
Seated Leg Extension:
50×10+10s hold
50×10+10s hold
50×10+10s hold
50×10+10s hold
50×10+10s hold
Decline Situps * Decline Broomstick Twists:
×10*10
×10*10
×12*12
Band Pull-Aparts:
×25-25-25
Duration: 22 minutes
Light DE work + deload.
Bench Press (65%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
165×3
165×3
165×3
Seated OH DB Press:
20×10-10-10-12
Lat Pulldowns (wide neutral grip):
100×10-10-10-10-10
Seated Tricep Pushdown Machine:
50×25-25-25
Hammer Curls:
20s ×10-10-12
Lat Pulldown Machine:
100×10-10-10-10-12
Shrugs:
225×12-12-12-12-12
Seated Cable Row:
100×10-10-10-10-12
Preacher Curls:
45×12-12-12
Reverse Preacher Curls:
25×12-12-12
Incline DB Curls:
15×12-12-12-12-12
Cable Curls (y stack):
40×12-12-12-12-12
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
Nice deadlift PR.
Elevated Conventional Deadlift (plates elevated 6.5″):
135×10
135×10
225×5
315×3
405×2
495×1
585×1
650×2 (PR)
585×3
RDL:
225×10
225×10
225×10
45-degree Hypers:
bw×10
bw×10
bw×10
bw×10
bw×10
Lying Hamstring Curls:
35×10
35×10
35×10
35×10
35×12
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes